Eating more plant foods doesn’t mean missing out on protein. There’s plenty that pack a protein punch. The evidence consistently shows eating more protein from plant sources is linked with better health. Plus, eating more plants and less meat is one of the most powerful things you can do to minimise your impact on the environment. To help you pump up your summer salads, our dietitians have shared their favourite ways to increase the protein in your next bowl of goodness.
Commonly thought of as a plant protein hero, chickpeas are part of the legume family, and just one cup of cooked chickpeas provides 12 gram of protein. Try them roasted in a salad with cauliflower and a zesty, minty fresh yoghurt dressing.
The lesser known borlotti bean (also a legume) may sound a little bit fancy, but they can be picked up at any major supermarket, canned or dried. Their mild nutty flavour and creamy texture make them perfect with Indian flavours and vegetarian recipes.
Tofu makes a brilliant addition to a meat-free bowl. Just 170g (one serving) of tofu delivers around 20 grams of protein! Try tofu firm, smoked or marinated in your next salad.
Pecans are one of the few plant sources of omega-3 fats, and also contain both mono- and poly-unsaturated fats important for heart health. You can swap pecans for walnuts, also a good source of omega-3 fats. Try them in a sweet pumpkin salad with green beans.